general warm up (15 minutes)
inside mills x 20/20 reps
outside mills x 20/20 reps
double Arc standing chest press x 5 reps
barbarian pull overs x 30 reps
specific warm up (5 minutes)
tappers/grave diggers set up and light practice
strength (5 supersets)
one superset = heavy tappers x 4/4 reps + heavy grave diggers x 4/4 reps
conditioning/accessory work (2 rounds)
double club archer pulls x 8/8 reps
Russian front raises x 10 reps